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Subject: One Step Beyond Coaching Newsletter - Oct/Nov 2013

One Step Beyond

The Next Level Newsletter
 from One Step Beyond Coaching 


Volume X, Issue IX

Oct/Nov, 2013  


cabinet connection

Powerstroke®: Speed through force and form DVD  

The DVD includes more than two hours of video of freestyle technique, drills, and common stroke errors & how to improve your high elbow catch and early vertical forearm.  We include underwater, above water, and freeze frame analysis.

Visit the website to read all about the DVD and purchase your copy today.



Our sponsored events and teams

One Step Beyond is pleased to be a sponsor of the following races and teams in 2013:

AAA North Carolina Triathlon Series  

Trysports Triathlon Series

FS Series Triathlons


Triangle Open Water Mile Swim Series 

Old School Aquathon Series   

NC State Triathlon Club 


The FSU Triathlon Club 





Dear Marty,

Welcome to Volume X, Issue IX - October / November 2013!   In this issue we have articles on body composition and SMART training goals.  


2014 Triangle Open Water
Swim Series 


  Open Water logo

Set your calendars for another great season of open water swimming!

May 10 - Jordan Lake Open Water Challenge 1.2 and 2.4 mile swims at Vista Point

July 20 - Little Uno & Big Deuce 1 and 2 mile swims at New Hope Overlook

Sep 20 or Oct 4 - Triangle Swim Series Championship 1.2 and 2.4 mile swims at Vista Point 


Sign up links will be available in January at!





Recent OSB Athlete News:



Joanne Piscitelli 2nd AG at the Inside Out Sports Turkey Trot 8k
Anne MacDonald 2nd AG at the Inside Out Sports Turkey Trot
Tracy Moon PRs at the Deland 10 miler Turkey Trot
Dennis and Angela Respecki run strong at the Angkor Wat International Half Marathon
Frank Rexford PRs at the Ponte Vedra 5k Turkey Trot
Coach Bri 1st woman / 3rd OA at the Ponte Vedra 5k Turkey Trot, dropping Coach Marty like a bag of rocks in the process

Kory Gray 4th OA at Pinehurst Half-Marathon 

Angela Respecki 2nd OA at the Sierra Madre Half Marathon
Coach Bri 1st OA at the MPS Society 5k
Doug Cowell 1st AG (5th OA) at the MPS Society 5k
Robert Barker PRs and 3rd AG at the Run Roll & Stroll for Veterans 10k!
Jason Klaitman, Brad Davis, and Melissa Alfano conquer Ironman Florida!

Jenni Barker PRs at the Old Reliable 10k
Julie Paddison 1st in AG for the TOA Triathlon Series
Coach Marty 1st in AG for the TOA Triathlon Series

Anne MacDonald PRs and 2nd AG at Beach 2 Battleship Half
Dave Culbertson PRs at Beach 2 Battleship Half
Roger Lias hangs tough at Beach 2 Battleship Half
Coach Marty 5th Master at Beach 2 Battleship Half 

Mike Roberts PRs at the Bull City Half Marathon

Kathy Larkin runs her 5th Army 10 Miler
Coach Bri takes 3rd OA (1st woman) at the Save a Life 5k 
Joanne Piscitelli drops a minute at the Run for Autism 5k 

Julie Paddison 4th OA at Rex Wellness Knightale Tri
Anne MacDonald 2nd AG and PR by 2 min at the SAS Championship 5k
Jason Schneider 8th AG at Rex Wellness Knightdale Tri
Kari Mayhew 2nd AG, 8th OA at Rev 3 South Carolina Half / USAT Long Distance Natl Championship

And much more, you can keep current with OSB athlete results on our Facebook page


SMART training goals

Daniel Scagnelli, MS, CES, CPT 



Now that you are starting to wind down and your mind is clearing, you can begin to think back and analyze the past seasons successes, struggles, obstacles, etc. Use that information and your interests to start envisioning next season and laying out your goals. However, it is important to make sure you are being SMART about your goals. 


So, how do you know if are you working SMART and and setting SMART goals?   S.M.A.R.T. goals are specific, measurable, actionable/achievable, realistic/relevant, and timely. 


By employing SMART goal setting techniques to your athletic endeavors, just as in work and business planning, you exponentially increase your chances for success. SMART goals help identify strengths, weaknesses, opportunities, barriers, and areas for improvement while providing objective and precise guidelines for carrying out action items, bench-marking and tracking progress and measuring success.


You may already use these techniques and even find it easy to set SMART goals in work, life, or other ventures but it can be difficult when figuring out how to set SMART goals for achieving athletic outcomes. 


Click here to read the entire article.




Coach Daniel holds a masters degree in exercise science, USA Cycling coaching license, is a Clinical Exercise Specialist (CES) through the American College of Sports Medicine, and is a Certified Personal Trainer through the American Council on Exercise   



Body composition for endurance athletes

Marty Gaal, CSCS


I don't discuss this subject in great detail with my athletes because it is the sort of subject that can drive high achieving athletes even more insane.  I do mention that extra body fat is detrimental to performance and causes more stress on the joints when running and, unless they want to dig down on the subject, leave it at that.  Why?  Because my focus in coaching is on helping people to get fit and to have fun, not helping people to obsess about their calorie intake or to develop body image issues.  So, please take this article with a grain of salt and maybe some doughnuts as you'd like. 


However, this does not change the fact that if you're carrying around more body fat than you need, you're not really doing everything you can to become a better, faster, fitter athlete.  You may be training long and hard, but you're slacking in the nutrition department.  And this will negatively impact your race day performance, not to mention the stress extra weight causes in other ways. 


VO2 max (relative equation) = maximum milliliters of oxygen consumed in 1 minute / body weight in kilograms


If you're not familiar with V02 max, it is the ultimate predictor of endurance athletic ability.  As you can read in the above equation, it includes body weight as the denominator.  If you're not a science-y type, that means any increase in your body weight is going to decrease your V02max value and by extension your lactate threshold ability.  Re = in endurance sports, as you grow 'softer' than your ideal body composition, you get slower.


Click here to read the rest of the article.



Marty Gaal, CSCS, coaches endurance athletes around the globe from OSB Headquarters in Cary, North Carolina


One Step Beyond
Masters Swimming  

Masters logo11

Looking for a solid season of swim training in the Triangle area?  Join the TITANS-OSB Cary Masters swim team at the Triangle Aquatic Center (TAC) in Cary, North Carolina.  All workouts take place at TAC.

This is a year-round program open to all 18+ athletes.


Practice times are:
Monday 545-715AM distance & aerobic endurance
Monday 730-845PM distance & aerobic endurance
Tuesday 545-700AM core strength and swim technique 
Wednesday 545-700AM mixed stroke  

Wednesday 730-845PM mixed stroke 
Thursday 600-700AM distance and mid-distance
Friday 545-7AM core strength, swim speedwork

Some Saturdays 700-830AM coaches choice 

The fees:

$52.50 per month for all swim workout times, or $6.50 per session.

TITANS-OSB Masters details.  



2014 Old School Aquathon 



The 2014 Old School Aquathon will be held on Saturday, July 12!  Stay tuned for all the details.




One Step Beyond is an endurance coaching business based in Cary, North Carolina.  OSB is co-owner and primary sponsor of the Triangle Open Water Mile Swim Series and Old School Aquathon Series. To unsubscribe from this newsletter, follow the directions below.





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